How to Prepare for an Unmedicated Birth: A Holistic Step-by-Step Guide

Preparing for an unmedicated birth is one of the most empowering things you can do during pregnancy. While birth is unpredictable, intentional preparation can help you feel confident, calm, and deeply supported—mind, body, and spirit.

In this guide, I’m sharing a holistic, step-by-step approach to help you prepare for an unmedicated birth, plus a free downloadable checklist to keep you organized and focused.

Download your free Unmedicated Birth Prep Checklist at the end of this post.

1. Mental Preparation: Releasing Fear and Building Confidence

Fear is one of the biggest obstacles to unmedicated birth. When you feel safe and calm, your body can work more efficiently in labor.

Ways to mentally prepare:

• Practice daily relaxation or hypnobirthing meditations

• Learn about the physiology of birth (knowledge reduces fear)

• Visualize a calm, empowered birth experience

• Replace fear-based stories with positive birth stories

• Write down your fears and then create affirmations that combat those fears, practice your affirmations daily

• Writing down the type of birth you want and WHY you want that (your why is one of the most important thing for you to hold onto during labor if and when it gets hard)

Faith-based mindset prompts:

• Pray for peace and trust in your body

• Meditate on Scripture about strength, surrender, and God’s design

• Journal affirmations such as: “My body was designed to birth my baby.”

2. Physical Preparation: Nourishment, Movement, and Pelvic Work

Your body is designed for birth and gentle preparation can support comfort, stamina, and positioning.

Physical preparation includes:

• Eating nutrient-dense, protein-rich meals

• Staying hydrated and supporting blood sugar balance

• Practicing prenatal movement (walking, stretching, exercising)

• Seeing a Webster-certified chiropractor or pelvic floor therapist

• Practicing optimal fetal positioning techniques (like SpinningBabies)

3. Education: Learn How Birth Works

Education is one of the strongest predictors of positive birth experiences.

Helpful education resources:

• Hypnobirthing or natural childbirth classes

• Evidence-based birth books and podcasts

• Learning comfort techniques, breathing, and partner support strategies

• Understanding your birth options and informed consent

4. Build Your Support Team

The right support can make a huge difference in unmedicated birth success.

Your support team may include:

• A supportive birth partner trained in comfort techniques

• A doula for emotional and physical support

• A provider who respects physiological birth

Questions to ask your provider:

• What is your approach to unmedicated birth?

• What is your C-section and induction rate?

• How do you support labor without medication?

5. Learn to Relax: Conditioning Your Mind and Body for Birth

One of the most powerful skills you can learn in pregnancy is how to truly relax your mind and body on command. Relaxation is not just a mindset—it is a physiological state that directly impacts how your body labors and how you experience birth.

When you are relaxed, your body releases oxytocin (the hormone that drives labor) and endorphins (your body’s natural pain relief). When you are tense or afraid, your body releases adrenaline, which can slow or stall labor and increase discomfort.

Ways to practice relaxation in pregnancy:

• Practice daily relaxation or hypnobirthing exercises to condition your nervous system

• Learn breathing techniques that signal safety to your body

• Listen to calming music or guided meditations while practicing deep relaxation

• Practice releasing tension in your jaw, shoulders, and pelvic floor (these areas are connected in labor)

• Create a relaxation routine you can use during contractions (breathing, affirmations, visualization)

Why relaxation matters in labor:

• Helps contractions work more efficiently

• Reduces pain and increases coping ability

• Supports cervical dilation and baby’s descent

• Decreases the likelihood of stress-related labor stalls

• Creates a calmer, more empowered birth experience for you and your baby

Learning to relax is a skill you can train—just like a muscle. The more you practice in pregnancy, the easier it becomes to access during labor.

Common Mistakes Moms Make When Preparing for Unmedicated Birth

• Waiting until late pregnancy to prepare

• Consuming fear-based birth content

• Not practicing coping techniques ahead of time

• Choosing a provider or birthing location that does not support natural birth (or your goals)

• Skipping proper childbirth education classes, going into birth blindly

Download Your Free Unmedicated Birth Prep Checklist

Want a simple, step-by-step checklist you can follow throughout pregnancy?

Download the Free Unmedicated Birth Prep Checklist (PDF)

Want Personalized Support?

At Anointed Births, we offer Hypnobirthing classes and doula support to help you prepare mentally, physically, and spiritually for birth.

Ready to feel calm, confident, and truly prepared for birth?

My Hypnobirthing course teaches you how to release fear, relax deeply, strengthen your mindset, and prepare your body. Enroll in Hypnobirthing today and prepare for an empowered, peaceful birth experience!

Anything stated in this blog is not medical advice.

Stay Tuned…

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